Macro Calculator
Nutrition & Meals by checkit.health
What are macros?
“Macros” are the three macronutrients that provide energy: protein (4 kcal/g), carbohydrate (4 kcal/g) and fat (9 kcal/g). Splitting your calories between them helps you hit a goal while eating enough of each.
How much protein do I need?
A common evidence-based range is 1.6–2.2 g of protein per kg of body weight, higher when losing fat (to protect muscle) or building muscle. This tool uses ~1.6 g/kg for maintenance, ~1.8 g/kg to build and ~2.0 g/kg for fat loss when you enter your weight.
Setting fat and carbs
We set fat at about 27% of calories (enough for hormones and vitamin absorption) and fill the rest with carbohydrate for energy. These are flexible starting points — adjust to your preferences and how you feel.
Frequently asked questions
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Educational use only. checkit.health calculators provide general information and are not a medical diagnosis or a substitute for professional advice. Always talk to a qualified healthcare professional about your health, symptoms or before making changes to medication, diet or exercise.
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